1) WARM-UP:

Stretch

Mobility: Band Lat and Hip 2 x 15 sec each on each side

3 Rounds:

2 x Rope Pulls

4 x Knee Raises

8 x Air Squat

2) GYMNASTICS: Alt. EMOM 15

2 x Rope Climbs (Rx+ Legless, scaled 4 x Rope Pulls)

1 min Wt. Wall Sit

40s x Plank

3) METCON: “Nate”

AMRAP 20:

2 x Muscle Up (scaled pullups, band or 6 x Jumping Pullups)

4 x HSPU (scaled modified or 6 x Hand Release Pushups)

8 x KB Swings @70/53 (scaled less than or equal to 53/35)